Health & Wellness
Calcium and Bone Health

Calcium and Bone Health

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                Calcium and Bone Health

Calcium is the key to lifelong bone health. Learn how to eat to strengthen your bones and prevent osteoporosis.

Eat These 7 Calcium-Rich Fruits To Ensure Healthy Bones And Teeth - NDTV Food

What are the health benefits of calcium?

Calcium is a vital nutrient that a lot of people neglect in our diets. Nearly every cell in the body uses calcium somehow, including the nervous system, muscles, and heart. Your body uses calcium to construct healthy bones and teeth, keep them strong as you get older, send messages via the nervous system, help your blood clot, your muscles contract, and also regulate the heart rhythm.

If you do not get sufficient calcium in your diet, your body will take it out of the bones to guarantee normal cell function, which may result in weakened bones or osteoporosis. Magnesium deficiency may result in mood problems like irritability, depression, nervousness, depression, and trouble sleeping.

Despite all these very important functions, a lot of us are perplexed about calcium and also how to best protect our bones and general health. How much salt should you buy? Where should you buy it? And what is the deal with vitamin D, potassium, along with other nutrients which assist calcium do its job? This confusion means that a lot of us aren’t receiving the recommended daily quantity of calcium and about 1 in 2 women (and approximately one in four men) within age 50 will break a bone because of osteoporosis.

Getting enough calcium in your daily diet isn’t only vital for elderly people. Additionally, it is vital for kids, teenagers, and young adults because we keep building bone mass to our mid-20s. After that, we could eliminate bone mass without adequate calcium in our diets. No matter your age or sex, it is essential to contain calcium-rich foods into your daily diet, restrict those who deplete calcium, and receive sufficient magnesium and vitamins K and D to assist calcium do its own job.

The calcium and osteoporosis association

Osteoporosis is a “silent” disease characterized by loss of bone mass. Because of weakened bones, fractures become commonplace, which contributes to serious health dangers. Individuals with osteoporosis often don’t recover after a drop and it’s the 2nd most frequent cause of death in women, especially those aged 60 and older. Men are also at risk of developing osteoporosis, but normally 5 to 10 decades later than girls. For many individuals, obesity is preventable, and obtaining adequate calcium in your daily diet is the first place to begin.

How much calcium do you need?
Newborn to 6 months200 mg/day200 mg/day
6 to 12 months260 mg/day260 mg/day
1 to 3 years700 mg/day700 mg/day
4-8 years1,000 mg/day1,000 mg/day
9 to 18 years1,300 mg/day1,300 mg/day
19 to 50 years1,000 mg/day1,000 mg/day
51 to 70 years1,000 mg/day1,200 mg/day
71+ years1,000 mg/day1,000 mg/day

Food is the best wellspring of calcium

Doctors suggest that you get just as much of your everyday calcium needs as you can from food and utilize only low-dose nutritional supplements to make up any shortfall. Your system is better able to absorb calcium from food than it may from nutritional supplements. Actually, studies reveal that even though individuals who take calcium supplements have a high average ingestion, those who buy their calcium in food have stronger bones. Additional using high-dose calcium supplements might increase your chance of kidney stones and cardiovascular disease.

Great food sources of calcium

Excellent sources of calcium include dairy products, leafy green veggies, particular fish, porridge and other grains, tofu, cabbage, summer squash, green beans, garlic, sea vegetables and calcium-fortified foods like cereals and lemon juice.

Good food sources of calcium
FoodMilligrams (mg) per serving
Yogurt, plain, low fat, 8 ounces415
Mozzarella, part skim, 1.5 ounces


Cheddar cheese, 1.5 ounces

Cottage cheese, (1% milk fat), 8 ounces

Cheese, cream, regular, 1 tablespoon






Milk, non-fat


Milk, reduced-fat (2% milk fat)

Soya milk, calcium-fortified





Ready-to-eat cereal, calcium-fortified, 1 cup100-1,000
Sardines, canned in oil, with bones, 3 ounces


Salmon, pink, canned, solids with bone, 3 ounces




Tofu, firm, made with calcium sulfate, 1/2 cup


Tofu, soft, made with calcium sulfate, 1/2 cup




Turnip greens, fresh, boiled, 1/2 cup


Kale, raw, chopped, 1 cup

Kale, fresh, cooked, 1 cup

Chinese cabbage, BOK chow, raw, shredded, 1 cup

Broccoli, raw, 1/2 cup







Calcium and whole milk dairy: The Advantages and Disadvantages

While milk and other dairy items contain a ton of calcium in a profoundly absorbable structure, there might be some expected drawbacks.

Whole milk dairy products are usually high in saturated fat. Many notable health organizations suggest that you limit your saturated fat consumption and select low- or low-fat dairy foods, even though a growing body of research indicates that eating whole-milk dairy products is directly connected to significantly less body fat and reduced levels of obesity. Low-fat and low-fat dairy products also often contain a great deal of hidden sugars to compensate for the reduction of flavour, which may be a lot more harmful to your health and fat compared to saturated fat it is replaced.

Milk can include elevated levels of estrogen. Part of the dilemma is contemporary dairy practices, in which the cows are fed artificial antibiotics and hormones, always kept pregnant, and milked over 300 times each year. The more expectant the cow, the greater the hormones from the milk. Organic milk comes from cows which are grass-fed rather than given artificial hormones or other additives, even though organic milk may continue to be high in organic hormones. Since both organic and artificial hormones are located in the milk fat, skim milk has a far lower level.

Some people are lactose intolerant, meaning they’re not able to digest lactose, a sugar found in milk and milk products. Symptoms vary from mild to severe, and include cramping, gas, bloating, and nausea. Past the distress it causes, lactose intolerance may also interfere with calcium absorption from milk.

Strategies for upping your calcium Consumption

To encourage your own daily life daily entrance, make an effort to add calcium-rich nourishments at a variety of dishes or tit-bits.

Tips for adding more calcium from dairy to your diet

  • Use milk rather than water when making oats or other hot breakfast grains.
  • Substitute milk for a portion of the fluid in soups, for example, tomato, squash, pumpkin, curries, and so on.
  • Milk can be added to numerous sauces or utilized as the base in sauces, for example, Alfredo and Béchamel sauce.
  • Make entire wheat flapjacks and waffles utilizing milk or yogurt.
  • Get inventive with plain yogurt. Use it to make a dressing or a plunge, or give it a shot potatoes instead of acrid cream.
  • Add milk or yogurt to an organic product smoothie. You can even freeze mixed smoothies for Popsicles.
  • Appreciate cheddar for dessert or as a titbit. Attempt cheddar, mozzarella, Gouda, jack, Parmesan, or a sort of cheddar you’ve never had.

Tips for getting your calcium from non-dairy sources

Greens can readily be added to soups, casseroles, or stir-fries. Elect for kale, collard greens, turnip greens, dandelion greens, mustard greens, beet greens, broccoli, and cabbage. Spice up these and other dishes with ginger, garlic, thyme, oregano, and rosemary to add more nourishment.

Eat dark green leafy greens along with your own meals. Try out romaine hearts, arugula, butter lettuce, mesclun, watercress, or red leaf lettuce (avoid iceberg lettuce because it has very little nutrient value).

Add additional portions of vegetables to your foods, i.e. asparagus, fresh green beans, cabbage, broccoli, okra, bok  choy.

Top salads or make a sandwich with canned fish with bones, like lettuce and pink salmon.

Utilize beans/legumes within your foods. They’re fantastic in stews, soup, noodles, or as the protein component of a meal. Try tofu, tempeh, black-eyed peas, black beans, and other dried legumes. You could also bite on edamame.

Steel cut oats or rolled oats create a filling breakfast. For an Additional punch include cinnamon

Snack on nuts and seeds like almonds and sesame seeds. You could even add these to your morning porridge.

Beyond calcium: additional enzymes for healthy bones

If it comes to healthy bones and preventing osteoporosis, calcium alone isn’t enough. There are a range of additional crucial nutrients which help your body absorb and take advantage of the calcium you have.


Why it’s important: Magnesium helps your body absorb and retain calcium to help build and strengthen bones and prevent osteoporosis. Since your body is not good at storing magnesium, it is vital to make sure you get enough of it in your diet.

How much do you need? For adult men, 400-420 mg daily. For adult women, 310-320 mg daily (more during pregnancy).

How to include more in your diet: Magnesium is found in nuts (especially almonds and cashews), seeds (pumpkin, sesame, flax, sunflower), whole grains, seafood, legumes, tofu, and many vegetables, including spinach, Swiss chard, summer squash, turnip and mustard greens, broccoli, sea vegetables, cucumbers, and celery. Reduce sugar and alcohol, which increase the excretion of magnesium.

Vitamin D

Why it’s important: Vitamin D helps the body absorb calcium and regulates calcium in the blood.

How much do you need? Up to age 70, 600 IU (international units) per day. Over 70, 800 IU per day.

How to include more in your diet: Your body synthesizes vitamin D when exposed to the sun. Spend at least 15 minutes outside in the sun each day and include good food sources of vitamin D in your diet, such as fortified milk, eggs, cheese, fortified cereal, butter, cream, fish, shrimp, and oysters.


Why it’s important: Phosphorous works with calcium to build bones. But again, it’s important to get the balance right: too much phosphorous will cause your body to absorb less calcium and can even be toxic.

How much do you need? For adults, 700 mg a day.

How to include more in your diet: Good sources include dairy, fish (cod, salmon, tuna), pork, poultry, lentils, nuts, and whole grains.

Vitamin K

Why it’s important: Vitamin K helps the body regulate calcium and form strong bones.

How much do you need? Adult men, 120 micrograms daily. Adult women, 90 micrograms daily.

How to include more in your diet: You should be able to meet the daily recommendation for vitamin K by simply eating one or more servings per day of broccoli, Brussels sprouts, dark green lettuce, collard greens, or kale.

Vitamin C and vitamin B12

New research suggests that vitamin C and vitamin B12 may also play important roles in bone health and the prevention of osteoporosis.

Consuming foods rich in vitamin C may help to prevent bone loss. Good sources include citrus fruit, such as oranges and grapefruit, strawberries, kiwi, mango, Brussels sprouts, and green bell peppers.

Studies have also found a link between vitamin B12 levels and bone density and osteoporosis. Good sources of B12 include seafood such as salmon, haddock, and canned tuna, as well as milk, yogurt, eggs, and cottage cheese.

Other Methods for building strong bones and preventing osteoporosis

In addition to adding calcium-rich foods to your diet, you can also minimize the amount of calcium you lose by reducing your intake of foods and other substances that deplete your body’s calcium stores.

Salt:- Eating too much salt may result in calcium loss and bone breakdown. Reduce packed and convenience foods, fast foods, and processed meats that are usually high in sodium. Instead of salt, consider using spices and herbs to improve the flavour of food.

Caffeine:- Drinking more than two cups of coffee per day may result in calcium loss. The sum lost may have a substantial effect on elderly people with low calcium levels. It’s possible to buffer the results to a degree by drinking coffee.

Infection:- Alcohol inhibits calcium absorption and interrupts your body’s calcium balance in several of ways. Attempt to maintain your alcohol intake to no more than 7 drinks each week.

Soft beverages:- To be able to balance the phosphates in soft drinks, the human body pulls calcium in the bones, which is subsequently excreted. Opt for water or calcium-fortified orange juice instead.

For lifelong bone health, exercise is Vital

In regard to building and maintaining strong bones, workout is vital , particularly weight-bearing pursuits like walking, dancing, running, weightlifting, stair climbing, racquet sports, and trekking. Find something you love doing and make it a normal action.

Calcium supplements: What you need to know

While food is the best source of calcium, making up any shortfall in your diet with supplements is another option. But it’s important not to take too much.

Be smart about calcium supplements

Do not require more than 500 milligrams at one time. Your body can only absorb a limited amount of calcium at once, therefore it’s ideal to eat calcium in tiny doses every day.

Do not require more than the suggested amount to your age category. Take into consideration the quantity of calcium you get from food. And remember more is not better; it might harm the heart and also have other negative health consequences.

Purity is vital. It is ideal to select calcium supplements with labels that say”purified” or, even in case you are at the U.S., possess the USP {United States Pharmacopoeia} emblem. Avoid supplements produced from unrefined oyster shell, bone meal, or dolomite that do not possess the USP symbol since they may contain elevated levels of lead or other toxic compounds.

Be conscious of side effects. Many people don’t tolerate calcium supplements in addition to other people and experience side effects like acid reflux, gas, and constipation. For acidity rebound, change out of calcium carbonate to calcium citrate. For constipation or gas, consider boosting your intake of fluids and high quality foods.

Assess for potential drug interactions. Potassium, potassium, and vitamin K nutritional supplements may interfere with other medicines and vitamins you are taking, such as heart medication, certain diuretics, antacids, blood thinners, and some cancer drugs. Speak to your health care provider or pharmacist about potential interactions.



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